glutesbarbell
kneeling jump squat
kneeling jump squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
Step 2. Hold a barbell across your upper back, resting it on your shoulders.
Step 3. Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
Step 4. As you jump, push through your toes and fully extend your ankles, knees, and hips.
Step 5. Land softly back on the ground, bending your knees to absorb the impact.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalves
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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